Lifting: Deadlifts and Bent Over Rows
Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Alternate sets of DL and BOR
Category: Beyond the Whiteboard
Push Press: 3RM & AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders
Push Press: 3RM
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Push Press (95#/65#)
8 Lateral Burpee (Over Barbell)
25 Double Unders
Photo by @robcwilson @snoridgecrossfit
Massive news on the Games front:
Push Press: 3RM
Push Press: 3RM
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Weighted Strict Pull-up 5-5-5-5 & AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings
Weighted Strict Pull-up 5-5-5-5
Weighted Strict Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings
In 16 mins do:
Row 1500m
then in the remaining time, AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilson @snoridgecrossfit
Emma McQuaid, Patrick Vellner Win: Four Takeaways from the Final Day of Wodapalooza
Weighted Strict Pull-up 5-5-5-5
Weighted Strict Pull-up 5-5-5-5
Weighted Strict Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 8 mins: Hang Power Snatches and Overhead Squats
EMOM for 8 mins: Hang Power Snatches and Overhead Squats
Every 1 min for 8 mins do:
2 Hang Power Snatches, pick load
1 Overhead Squat, pick load
EMOM for 8 mins: Hang Power Snatches and Overhead Squats & 10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats
EMOM for 8 mins: Hang Power Snatches and Overhead Squats
Every 1 min for 8 mins do:
2 Hang Power Snatches, pick load
1 Overhead Squat, pick load
10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Tia-Clair Toomey’s Australian Bobsled Team Qualifies for 2022 Beijing Winter Olympics
Back Squat: 1RM
Back Squat: 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Back Squat: 1RM & 4 RFT: DB Push Jerks, Sit-ups and MB Cleans
Back Squat: 1RM
Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
4 RFT: DB Push Jerks, Sit-ups and MB Cleans
4 rounds for time of:
20 Dumbbell Push Jerks, pick load
25 AbMat Sit-ups
20 Medicine Ball Cleans (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Team WOD: Partner deadlifts, Row and Ball Slams
Team WOD: Partner deadlifts, Row and Ball Slams
Complete as many rounds as possible in 20 mins of:
10 Partner deadlifts, pick load
20 Row Calories
30 Ball Slams, 30/20 lbs